Teff vs. Bulgur — In-Depth Nutrition Comparison
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What are the main differences between teff and bulgur?
- Teff is richer in manganese, copper, iron, phosphorus, and vitamin B1, yet bulgur is richer in fiber.
- Teff's daily need coverage for manganese is 98% higher.
- Teff has 5 times more calcium than bulgur. Teff has 49mg of calcium, while bulgur has 10mg.
We used Teff, cooked and Bulgur, cooked types in this comparison.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +56.3% |
| Contains more CalciumCalcium | +390% |
| Contains more PotassiumPotassium | +57.4% |
| Contains more IronIron | +113.5% |
| Contains more CopperCopper | +201.3% |
| Contains more ZincZinc | +94.7% |
| Contains more PhosphorusPhosphorus | +200% |
| Contains more ManganeseManganese | +369.6% |
| Contains less SodiumSodium | -37.5% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin B1Vitamin B1 | +221.1% |
| Contains more Vitamin B2Vitamin B2 | +17.9% |
| Contains more Vitamin B6Vitamin B6 | +16.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 2.86mg | 0.609mg | 98% |
| Copper | 0.226mg | 0.075mg | 17% |
| Iron | 2.05mg | 0.96mg | 14% |
| Vitamin B1 | 0.183mg | 0.057mg | 11% |
| Phosphorus | 120mg | 40mg | 11% |
| Vitamin B5 | 0.344mg | 7% | |
| Fiber | 2.8g | 4.5g | 7% |
| Zinc | 1.11mg | 0.57mg | 5% |
| Magnesium | 50mg | 32mg | 4% |
| Calcium | 49mg | 10mg | 4% |
| Protein | 3.87g | 3.08g | 2% |
| Vitamin B6 | 0.097mg | 0.083mg | 1% |
| Vitamin B3 | 0.909mg | 1mg | 1% |
| Selenium | 0.6µg | 1% | |
| Calories | 101kcal | 83kcal | 1% |
| Choline | 6.9mg | 1% | |
| Potassium | 107mg | 68mg | 1% |
| Fats | 0.65g | 0.24g | 1% |
| Polyunsaturated fat | 0.098g | 1% | |
| Carbs | 19.86g | 18.58g | 0% |
| Net carbs | 17.06g | 14.08g | N/A |
| Sugar | 0.1g | N/A | |
| Sodium | 8mg | 5mg | 0% |
| Vitamin E | 0.01mg | 0% | |
| Vitamin B2 | 0.033mg | 0.028mg | 0% |
| Vitamin K | 0.5µg | 0% | |
| Folate | 18µg | 18µg | 0% |
| Saturated fat | 0.042g | 0% | |
| Monounsaturated fat | 0.031g | 0% | |
| Tryptophan | 0.041mg | 0.048mg | 0% |
| Threonine | 0.149mg | 0.089mg | 0% |
| Isoleucine | 0.146mg | 0.114mg | 0% |
| Leucine | 0.311mg | 0.208mg | 0% |
| Lysine | 0.109mg | 0.085mg | 0% |
| Methionine | 0.125mg | 0.048mg | 0% |
| Phenylalanine | 0.203mg | 0.145mg | 0% |
| Valine | 0.2mg | 0.139mg | 0% |
| Histidine | 0.088mg | 0.071mg | 0% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +25.6% |
| Contains more FatsFats | +170.8% |
| Contains more OtherOther | +102.9% |
~equal in
Carbs
~18.58g
~equal in
Water
~77.76g
